7 Day High Protein Diet Meal Plan

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A free, 7-day high protein diet meal plan including breakfast, lunch and dinner ideas and a shopping list. All recipes include macros and Weight Watchers points.

Skinnytaste High Protein cookbook protein

7 Day High Protein Diet Meal Plan

What an incredible journey this has been so far! Every conversation with each of you reminded me why I do what I do in the first place — to connect, to share, and to celebrate the beauty of food and community. And the best news- one more tour stop– Saturday the 18th at ‘All in Health Wellness’, Babylon (NY), starting at 4:00pm! I hope to see you there!

So many of you asked… I’m EXTENDING the Skinnytaste Protein Cookbook Bonus Pack through the end of October! 🎉
If you haven’t grabbed the Skinnytaste High Protein Cookbook yet, this is your LAST chance to get the 6 bonus high-protein recipes (not in the book!). Offer ends Oct 31. Simply fill out the form here with your proof of purchase to download the bonus recipes. 

If you’ve purchased the Skinnytaste High Protein Cookbook and are enjoying it, I would be so grateful if you’d take a moment to leave a review on Amazon, Target, Barnes and Nobles or your favorite retailer.

Update About New WW Points Plan

For all my WW friends, WW added new 0 point foods (yay for oatmeal!) but it will take time for me to update my recipes. So far I have everything from 2025 to 2018 updated. The great news is every recipe on my site is linked to WW recipe builder (only works from your phone) so it will automatically give you the new points.

Why High Protein?

As many of you know, I’ve been following a high-protein diet for the past few years for muscle gain, and it’s been a total game changer for me! I feel stronger and more satisfied, which keeps me from reaching for sweets or chips between meals or at the end of the day. I know a lot of you struggle with hitting your protein goals, so I was inspired to create this high-protein meal plan for the week. If you enjoy it, I’ll share 1 or 2 each month. Plus, I’m working on a high-protein cookbook, so stay tuned!

To reach my protein goals, I typically divide it across three meals. For example, if my goal is 120 grams of protein per day, I aim for at least 30 grams per meal, plus 10 to 30 grams with each snack. If you’re not sure how much protein you should eat in a day, this article may be helpful.

How It Works

If you’re new to my meal plans, these are meant as a guide, with plenty of wiggle room for you to add more food, coffee, beverages, fruits, snacks, dessert, etc. or swap recipes out for meals you prefer, you can search for recipes by course in the index. Depending on your goals, you should aim for at least 1500 calories* per day. There’s no one size fits all, this will range by your goals, your age, weight, etc. Always talk to your nutritionist or dietician for your specific needs.

Note

Those with kidney or liver disease, gout, specific metabolic disorders, or older adults with reduced kidney function may need to limit protein to avoid complications. It’s always best to consult a healthcare provider or dietitian before significantly increasing protein intake, especially if you have any underlying health conditions.

Lastly, if you’re on Facebook join my Skinnytaste Facebook Community where everyone’s sharing photos of recipes they are making, you can join here. I’m loving all the ideas everyone’s sharing! If you wish to get on the email list, you can subscribe here so you never miss a meal plan!

Ultimate Skinnytaste Meal Planner

Skinnytaste Ultimate Meal Planner

Get the Skinnytaste Ultimate Meal Planner! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!

Skinnytaste Ultimate Meal Planner

Buy the Skinnytaste meal planner here:

High Protein Diet Meal Plan:

Breakfast and lunch Monday-Friday, are designed to serve 1 while dinners and all meals on Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to make all meals on the plan. Add some high protein snacks to help you reach your protein goals.

MONDAY (10/20)
B: Carrot Banana Protein Smoothie
L: Cranberry Chicken Salad on Apple Slices
D: Spicy Gochujang Tofu Bowl (recipe x 2) with 1 cup steamed edamame
Total Calories: 1,326* Protein: 103g

TUESDAY (10/21)
B: Carrot Banana Protein Smoothie
L: Cranberry Chicken Salad on Apple Slices
D: Smash Tacos with Instant Pot Refried Beans and Cilantro Lime Cauliflower Rice

Total Calories: 1,296* Protein: 103g

WEDNESDAY (10/22)
B: Greek Yogurt with Berries, Nuts and Honey
L: Turkey Club with 8 baby carrots
D: Slow Cooker Beef Stew with a small whole grain roll and 2 teaspoons butter
Total Calories: 1,143* Protein: 103g

THURSDAY (10/23)
B: High-Protein Scrambled Eggs with Cottage Cheese (½ recipe) with 1 slice sourdough bread and 1/2 cup blackberries
L: LEFTOVER Slow Cooker Beef Stew
D: Pumpkin Lasagna Skillet with Roasted Parmesan Green Beans
Total Calories: 1,165* Protein: 100.5g

FRIDAY (10/24)
B: High-Protein Scrambled Eggs with Cottage Cheese (½ recipe) with 1 slice sourdough bread and 1/2 cup blackberries
L: LEFTOVER Slow Cooker Beef Stew
D: Salmon Coconut Curry with Spinach and Chickpeas and ¾ cup brown rice
Total Calories: 1,244* Protein: 110.5g

SATURDAY (10/25)
B: Cinnamon Apple Yogurt Bowls (recipe x 2)
L: Slow Cooker Chicken and Lentil Soup
D: DINNER OUT

Total Calories: 633* Protein: 42g

SUNDAY (10/26)
B: Cottage Cheese Egg and Sausage Frittata and Fall Fruit Salad with Apples and Grapes (½ recipe)
L: LEFTOVER Slow Cooker Chicken and Lentil Soup
D: Pork Chops with Pears and Spicy Mustard Greens with Garlic Mashed Potatoes

Total Calories: 1,329* Protein: 101g

*This is just a guide, women should aim for around 1500 calories per day. Here’s a helpful calculator to estimate your calorie needs. I’ve left plenty of wiggle room for you to add more food such as coffee, beverages, fruits, snacks, dessert, wine, etc.

*Google doc

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